TUE 11/28/23 WOD

Warm Up - 1 set:  100-m jog - AMRAP 4: - 3 burpees - 5 sit-ups - 7 unweighted good mornings - 1 set:  100-m run - :15 superman hold – 5 half range of motion reps – 5 full range of motion reps – WOD prep - 1 set:  200-m run - 10 GHD hip extensions - 10 sit-ups -

WOD
800-m run L2-600m L1-400m
50 hip extensions L2-25 hip extensions L1-25 good mornings (no load)
50 sit-ups L2-same L1-25 sit ups

3 rounds for time

Post WOD - 1 set:  :40 seated straddle stretch - :40 seated hamstring stretch, left - :40 seated hamstring stretch, right